15 Ways to Maintain and Clean Up Your Diet

15 Ways to Maintain and Clean Up Your Diet

15 Ways to Maintain and Clean Up Your Diet

 

Best Health Mag put together a wonderful list that highlights important tips on how to eat a cleaner healthier diet.  Below summarizes the information:

 

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  1. Always wash fruit and veggies

 

Fruits and veggies need to be cleaned before consuming them even if they have a peel.

 

  1. Eat a nutritious breakfast

 

According to Rosie Schwartz it is best to eat within 15 to 20 minutes after rising in the morning. If you wait too long your blood sugar could spike which will require more insulin to normalize your blood sugar.   This can lead to access weight.

 

Try Steel-cut oats, plain Greek yogurt (no sugar added) and fresh fruit, whole grain toast and almond butter, or a omelette with vegetables.

 

  1. Try a fruit and veggie box service

 

There are various services available that allow you to get fresh fruits and veggies shipped directly to your door.

 

  1. Add less dressing

 

“Less is typically more when it comes to dressing a salad. However, if you make your own with healthy fats like extra-virgin olive oil, you can use one to two tablespoons, since healthy fats are essential for the absorption of many of the nutrients your salad contains. Chefs like Gordon Ramsay and Bobby Flay suggest you either put the salad dressing in first or dribble it down the sides of the bowl beside the greens, then use clean hands to gently toss the leaves”

 

  1. Unpeeled foods

 

It is best to have fruits and veggies that have not been peeled yet. Peels have a tremendous amount of nutrition contained within.

 

  1. Plan meals ahead

 

“You’re less likely to fall back on old habits (like grabbing takeout) if you make a meal plan for the week. One simple time saver is to cook a double batch of protein-and-mineral-packed quinoa on Sunday. It keeps in the fridge for up to five days and you can use it as a base for a number of dishes, including stir-fries and salads, which are easy to throw together yet filling.”

 

  1. Love your lentils

 

“Lentils are loaded with fiber and protein, making them a fantastic food for controlling blood sugar and helping you manage your waistline (they also reduce your cholesterol). Rinse canned varieties to lower your salt intake. If you’d prefer to process them yourself, soak and cook a bunch at once, divvy them up (a typical can holds a little more than two cups of lentils) and pop them in the freezer. Thaw and add them to stews and soups, or bake with them – lentil cake is delish.”

 

  1. Look beyond local produce

 

When local veggies are not in season, don’t hesitate to look elsewhere. For example, in the middle of the winter you might want to buy imported produce as long as it tastes right.

 

  1. Eat your greens

 

“Green vegetables are full of vitamins, minerals and phytonutrients and are packed with energy-boosting chlorophyll, which helps increase red blood cells necessary for delivering oxygen to cells. Try watercress, recently named the most nutrient-dense vegetable in a study published in the journal Preventing Chronic Disease (kale was number 15, behind such pedestrian greens as romaine lettuce and spinach). Try watercress in salads or soups or blanched and mixed with minced garlic and sesame oil.”

 

  1. Think before you chew

 

Try writing down what you are going to eat before you eat it. You might find that food choice to be a bad decision and decide to talk yourself out eating it all together!

 

  1. Pass on the salt

 

Try adding olives to your dish instead of processed salts. Another possibility would be adding Himalayan Pink Salt instead, which is packed with over 80 minerals.

 

  1. Invest in kitchen tools

 

If you want to eat clean then you need to cook it up in the kitchen. Buy yourself a high quality chef’s knife to make chopping a breeze. If you already have a decent knife,make sure to keep it sharp. Sharper blades are easier to cut foods, while dull blades increase the risk of slipping and cutting yourself.

 

  1. Snack smarter

 

“Snack foods are notoriously full of refined ingredients, so make sure to read the labels when buying bars, crackers or other snacks.”


  1. Skip seasoning mixes

 

“Those pouches of prepackaged spices for tacos or soups are often high in sodium and preservatives. Instead, play around with ingredients like ground cumin (which is a good source of iron), chili powder, paprika, dried oregano, cayenne or other dried and ground peppers, and garlic powder to find the right flavor match for your next batch of tacos or burritos. Feel free to use dried herbs; they have stronger flavors than fresh, says Kotsopoulos, which make them great for cooking. One caveat: They lose some of their nutritional profile if they sit in your cupboard for too long, so remember to rotate your stock.”

 

  1. Make a date with dates

 

“They’re a fantastic natural sweetener for homemade treats like pudding, energy bites and smoothies. Not only do dates have a low glycemic index but they also contain fiber, which will keep you satisfied for longer than your usual go-to sweets, like candy, chocolate and cookies.”

 

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Source: http://www.besthealthmag.ca/best-eats/healthy-eating/15-ways-to-clean-up-your-diet#wGMm4Jp3Im4pxGbl.97

Thursday, April 30, 2015 11:03 AM

 

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